It's Been a While... Let's Play Catch Up!

September WODs

09.02.2013 - .09.08.2013

Monday
A.  Back Squat Wave - 10.8.6.8.10 - rest 3 min

205, 215, 225, 215, 205

Video of 225.

Comments: Close grip kept scap tight and better upright torso

B.  Snatch x 1 + snatch grip push jerk x 2 + snatch balance x 3 x 5 - build to max in complex
+
Comments: Still sending hips through too early. Worked up to 120#

C:
50 CTB pull ups
20 cleans @ 133#
50 T2B

Score: 7:47 Comments: TTB are out of practice. Did 3x10 reps then sets of 5. Cleans were fast singles. C2B purposefully did 30, 10, 10 to conserve grip.

Tuesday
A.  Power clean + power jerk - build to tough single
Score: 175#

B.  65% of A, 2 reps EMOM x 8
Score: 125#

C.10 minute amrap
100m run
15 TnG power cleans @ 63
8 no push up burpee box jump @ 20"

Score: 5 + 100m + 15 Cleans + 5 Burpees Comments: After 6:30pm class in a dark parking lot... Safe.. Cleans easy but slow.


Wednesday
40 Minute Trail Run

Thursday
A.  Clean - build to tough single in 12 minutes Score: 175#

B.  8 Rounds: 3 TNG Power Snatches (103#) 200m run 1 minute rest

Score: About 1-1:03 min per round. Oh man gotta work on sprints.


Friday - CFF comes to Daybreak
A. 1RM Press - 108# B. 1RM Jerk - 198# C. 4 Rounds: 5 Deads (193#) CG 400 Meter Run 10 Meter HS walk

Score: Totally forget... But it was fun!


x30 minutes

^if no WATTs on bike, go 90% and 60%